Dukan recipes you can stick with

tom yum soup

2012-05-01T08:20:00.001-07:00

Ingredients

For the fishcakes

400g fish – I’ve used cod, prawns, whatever
3 spring onions, roughly chopped (green and white parts)
Half a bunch of coriander, roughly chopped
Small piece ginger, peeled and roughly chopped
1 red or green chilli, roughly chopped
1 clove garlic
1 tsp fish sauce
1 tsp red curry paste

For the soup

300ml good chicken stock
2tsp tom yum paste
5 spring onions, roughly chopped (green and white parts)
Half a bunch of coriander, roughly chopped
Small piece ginger, peeled and roughly chopped
1 red or green chilli, roughly chopped
1 stick lemongrass, trimmed and chopped
1 clove garlic
1 tsp fish sauce
whatever veggies you have stocked

Method

For the fishcakes:
Put all the ingredients in the food processor and process until finely chopped but not too paste like. Form into small cakes and refrigerate until you’re ready to cook them.

For the soup:

Chop all the vegetables and sort them according to the order in which they’ll cook. In a large pan, warm a little oil and add the chilli, ginger, garlic and the white part of the spring onions. Cook until the wonderful volatile oils make you cough, but nothing is browning. Then add your slower-cooking veg, the stock, tom yum paste and a cup of water. Simmer until the hardest of the veg – usually the carrots – are beginning to tenderise. Then add the softer vegetables and simmer.

Heat a pan with a little oil or non-stick cooking spray and cook the fishcakes for about five minutes a side, until brown, sticky and cooked through.

Add your final ingredients to the soup: the spinach and spring onion tops, tofu or raw prawns if you’re using them. Simmer briefly, then finish with fresh coriander.

Serve the fishcakes on the side and the soup in its pot. You can eat them separately or dunk the fishcakes in the lovely fragrant broth.

Asian Sticky Chicken

2012-05-01T08:04:00.001-07:00

Ingredients

8 skinless, boneless chicken thighs or chicken tenders
3 T balsamic vinegar
3 T low sodium soy sauce
1 t Splenda or (2 T Brown Sugar Blend Splenda or 3 T honey Consolidation)
2 t chili paste

Method

In a skillet with a bit of cooking spray, brown both sides of your chicken. Chicken thighs should probably cook for 5 minutes a side, chicken tenders for about 3. While you’re doing that, combine the rest of the ingredients in a saucepan, bring to a boil and simmer for 5 minutes, or until it thickens. After your chicken has browned, add the sauce to the skillet and cook for another 5-10 minutes for thighs, 5-7 minutes for tenders, or until chicken is fully cooked. Voila. It’s that simple!

Thai Basil Chicken

2012-04-04T04:06:00.001-07:00

Ingredients

cooking spray
4 cloves garlic minced
2-6 thai “bird” chilies chopped and pounded with a mortar and pestle (keep seeds in for extra heat)
2 shallots finely diced
250g/1/2 lbs boneless chicken thigh boneless chicken thighs, coarsely chopped, or cut into small bite-size pieces
1 tbsp. Thai fish sauce
2-3 tspn. black soy sauce (the sweet kind), or to taste
2 tspn splenda
pinch of white pepper
big bunch of Thai Holy Basil or or Thai sweet basil, stems removed
2 eggs
2 small kaffir lime leaves, very finely slivered (optional)

Method

Add spray into a heated wok, follow by chopped garlic and shallots. Stir fry the garlic and shallots until aromatic, then add the chicken meat into the wok. Quickly stir-fry and break the ground chicken meat into small lumps. When the chicken meat changes colour, toss in the chillies and the seasonings (fish sauce, sugar alternative, and sweet soy sauce) and continue to stir-fry. Add in the basil leaves and do a few quick stirs until the basil leaves are wilted and you smell the exotic fragrance of the basil leaves. Sprinkle two dashes of pepper powder into the dish, do a final stir, dish out and serve immediately.

Chicken Ragout with Aubergine

2012-03-15T00:56:00.001-07:00

Ingredients:

2 tbsp olive oil, plus extra (I know……)
4 skinless chicken filet/breasts
sea salt and black pepper
2 shallots chopped2 peeled Garlic Cloves, smashed
1 medium aubergine/eggplants chopped.
handful of thyme sprigs
handful of rosemary sprigs
2 courgette/zucchini chopped
glass of dry white wine
4 good tomatoes, peeled, seeded, and chopped (or 400g/1 14oz can of chopped tomatoes)

Method

Pre-heat the oven to190C/375F. Heat a large skillet and add smear with a little olive oil
Season the chicken breasts with salt and pepper. Brown the chicken for 3 minutes each side and transfer to a plate.
Add 2 tbsp. olive oil to the pan and add the shallots, garlic, aubergine/eggplants, and a few thyme and rosemary sprigs. Cook for 7 minutes, stirring occasionally and generously season with salt and pepper.
Add the courgette/zucchini and pour in the wine. Reduce down until about half the wine is left. While you’re reducing, put an sprayed roasting pan in the oven to heat up.
Stir the tomatoes into the vegetables and add to the roasting pan. Place the seared chicken breasts on top and scatter some more herb sprigs on top. Bake in the oven for 10 minutes or more if needed until the chicken is cooked through.
Let the meal sit for about 5 minutes after removing it from the oven and you’re done

Enjoy

Spicy Garlic Sauce

2012-03-08T03:04:00.001-08:00

Quick sauce which works great with any leftovers you have in your kitchen and it’s dead easy to make.

Ingredients

2 minced garlic cloves
100ml/half a cup of beef broth
100ml/half a cup of red wine
2 chopped scallion
1 tblspn oyster sauce
2 tblspn low sodium soy sauce
1 tspn of sugar alternative
1-2 tspn. red pepper flakes or crushed dried chilli
1 tblspn Corn starch mixed with 1 tblspn of water

Method

Mix all ingredients up to the corn starch and add to a pan.
cook for 1 minute and add the corn starch
simmer for 2-3 minutes

Works great over beef and/or veggies

Easy Tandoori chicken Lunch ala Dukan

2012-03-08T02:50:00.001-08:00

Ingredients

6 whole chicken drumsticks skin discarded
1 cup plain yogurt (no-fat Greek-style which is nice and thick)
chopped fresh mint leaves
chopped fresh coriander/cilantro
2 tblsp hot curry paste (Pataks?)
1 tspn salt
black pepper to taste

Method

Put oven rack in middle position and preheat oven to 250C/500F. Line rack of a dish with tin-foil.
Stir together all ingredients . Coat the chicken legs completely, and put in oven dish
Roast chicken until charred in some spots, turn once halfway, and cook through for about half an hour

If you want a more authentic Tandoori recipe try this one. More work and ingredients for sure.
If you have the time, a great way of doing it

Dukan Moussaka

2012-03-07T01:43:00.001-08:00

A Dukan friendly version of Moussaka, even the kids didn’t mind my diet food and they really don't like Aubergine/eggplant

Ingredients

500g/2 lbs ground beef
2 large aubergine/eggplants, cut into slices
1 chopped onion
1 can diced tomatoes
cup of red wine
2 tspn dried oregano
fresh parsley, chopped
1 tspn cinnamon
2 eggs (separated)
100gr/1/2 cup oat bran
3 tblspn Parmesan cheese, finely grated
dash of freshly ground nutmeg

Sauce

700 ml (3 cups) 0% fat or skim milk
2 tblspn corn starch mixed with 2 tblspn milk
dash of cinnamon & nutmeg
60g /1/4 cup grated Parmesan

Method

Warm oven to 180C/350F
Make Béchamel sauce by almost bringing the milk to the boil. Add the corn starch, stirring constantly until thick.
Add the cinnamon, nutmeg, cheese and egg yolks stirring constantly until you have a nice thick sauce Allow to Cool while making the rest
Sauté onion and beef with some cooking spray and drain.
Add tomatoes, wine, oregano and simmer for half an hour
Place aubergine/eggplants on a baking sheet, and grill/broil until lightly browned.
Add the egg whites,cheese and oat bran to meat sauce and take off heat

Spray your dish of choice with cooking spray and layer the dish with half of the aubergine/eggplant, all the meat mixture and the rest of the aubergine/eggplants .
Pour the béchamel sauce over the top and add Parmesan and nutmeg.
Put in oven and bake in for 1 hour

Dukan Mashed Potatoes?

2012-02-29T07:26:00.001-08:00

Well almost, I used Celeriac , sometimes known as celery root which makes a great alternative

Hey if Jamie Oliver and Gordon Ramsay love celeriac mash why shouldn’t we?

Method:

Same as potato mash actually

Chop into slices, boil in salted water and mash it when it’s soft

Add mustard, or herbs

More uses?

Mash the celeriac with pumpkin or squash. The texture of potato without the carbohydrates

or Make celeriac chips/crisps by baking in the oven for 20mins after spraying with a couple of sprays of no fat oil
Sprinkle with some mixed herbs.

Spicy sardines

2012-02-27T09:58:00.001-08:00

Ingredients

Cooking spray (or a drop of olive oil)
2 tbsp curry paste (Thai anyone?)
1 lemon, juice and grated peel, plus lemon wedges for serving
1 pinch salt and milled pepper
8 sardines, scaled and gutted

Method

Mix paste, lemon juice, peel and seasoning together.
Heat a griddle or non-stick pan over a high heat.
Rub sardines with a little oil or spray and cook for about 5 minutes.
Brush fish with marinade, turn and continue to cook.
Check fish is cooked by pinching the thickest part of the flesh – the skin should pull away easily.
Serve with lemon wedges

Dukan Piri-Piri chicken

2012-02-27T09:39:00.001-08:00

Ingredients

1 kg/2 lbs chicken
1 large lemon, finely grated zest and the juice
3 cloves garlic, pounded into a paste
1 tsp dried rosemary
2 tsp hot smoked paprika
2 tsp cayenne pepper
Coarse salt to taste
60 ml (2 fluid ounces) Red Wine Vinegar
2 Red Chillies
2 tablespoons finely chopped cilantro or parsley

Method

Throw everything into a blender and blitz until it it smooth.
Butterfly the chicken and remove the skin (sorry you’re on a diet) or get your butcher to butterfly it for you, then make small slits in the thigh & across the breast to break the skin slightly and allow the marinade in.
Rub the marinade all over the chicken and leave overnight in a sealed container for best results
Cooking: Preheat the oven to 180C and roast for an hour or grill it on the BBQ
After about 45 mins or more frequently on the BBQ baste with the piri-piri sauce on both sides, flipping over a few times
enjoy…..

Dukan General Tso’s Chicken

2012-02-24T02:05:00.001-08:00

Ingredients:

10 oz/300gr boneless, skinless chicken meat (thigh or breast), cut into bite-sized pieces
1/2 tablespoon Shaoxing wine
Pinch of salt
1/3 cup/75 gram corn starch
3 slices peeled ginger, finely minced
non-stick cooking spray.
1 clove garlic, finely minced
4-5 dried red Chile's, rinsed and deseeded
2 stalks scallion, white-part only, cut into small lengths

Sauce:

2 1/2 – 3 tablespoons Chinese rice vinegar
2 1/2 tablespoons soy sauce
1/2 tablespoon dark soy sauce
1 teaspoon Hoisin sauce
1/4 cup water
2 1/2 tablespoons sugar alternative like Stevia or Splenda
1/2 tablespoon Shaoxing Wine
1 scant tablespoon corn starch

Method:

Marinate the chicken meat with the Shaoxing wine and salt for 15 minutes. Mix all the ingredients for the Sauce in a small bowl. Set aside.

Coat the chicken generously with the corn starch. Heat up the cooking spray and fry the chicken until they turn light brown. Dish out with a strainer, draining the excess fat by laying the chicken on a dish lined with paper towels.

Heat up a wok with 1 1/2 tablespoons cooking spray. Add the minced ginger, garlic, and dried chillies into the wok, stir-fry until you smell the spicy aroma of the chillies. Pour the sauce into the wok. When the sauce boils and thickens, add the chicken, stir to combine well with the sauce. Add the scallion and stir a few times, dish out and serve immediately.

Yoghurt muffins

2012-02-24T01:59:00.001-08:00

Ingredients:

6 tablespoons of zero fat yogurt
2 eggs
4 table spoons oat bran
2 table spoons wheat bran
1 sachet baking powder or yeast
150g sugar alternative
aroma of choice e.g. fat free cocoa, cinnamon, vanilla etc.

Method

Mix all the ingredients whisk until smooth
add sweetener to taste (use more than you think as you’ll lose sweetness when baking)
Spray a muffin tin
Bake for 20minutes at 350F/180C

Beef Stir-fry

2012-02-23T01:51:00.000-08:00

Ingredients

250g (1/2 lb) beef (cut into bite sizes)
3 bok choy (chopped into large pieces)
3 mushroom (sliced)
4 tbsp or 1/4 cup green onion (chopped)
1 tsp soy sauce
1 tsp sake
1/2 tsp sugar alternative
1/2 tsp fresh grated garlic
1/2 tsp fresh grated ginger

For the sauce

1 tbsp oyster sauce
1 tbsp sake
1/2 tbsp soy sauce
1/2 tbsp sugar alternative

Method

Mix the beef and spices
Mix spices for sauce in a bowl
Heat cooking spray in a wok and stir-fry beef mixture for 3 minutes over high heat
Add mushroom and bok choy, stir for another 3 minutes
Add sauce and stir for 2 minute

Dukan Miso steak

2012-02-22T01:54:00.000-08:00

Yes I looked it up, Miso is allowed with the Dukan diet.

According to a Weekly Chat With Dr. Dukan

Ingredients

2 tbsp white miso paste
1 tbsp sake (or dry sherry)
1 tbsp sugar alternative
2 crushed garlic cloves
3 tbsp fresh ginger, peeled and minced
300g/11oz lean steak

Method

Add miso paste, sake, sugar alternative and garlic into a sealable food bag and mix well. Add the steak, massage on the marinade and seal. Refrigerate for at least 1 hr, overnight is better.
Heat a grill pan over medium-high heat. Brush pan with cooking spray. Grill steak, 3-4 minutes per side for medium rare. Set aside for a few mins to rest.

Thai Hot and Sour Broth

2012-02-21T01:55:00.000-08:00

You can make this with either chicken or prawns

Ingredients

2 skinless chicken breasts (6 oz/175 g each) in small strips or the equivalent in small raw peeled prawns
2 pints (1.2 litres) chicken stock
a small bunch of coriander leaves (½ oz/10 g)
2 small red bird's eye chillies
1 stalk of lemon grass, roughly chopped
a small piece (1 inch/2.5 cm) of ginger, peeled and sliced
3 spring onions, trimmed and finely sliced (including the green parts)
1 tablespoon Thai fish sauce
1 tablespoon tamarind purée
Juice of a large lime (about 2 tablespoons)
3 table tbsp rice vinegar or white wine vinegar
1 tbsp soy sauce
1-2 tbsp sweetner

Method

Put all the ingredients into a saucepan and bring to a simmer. Cook for 15 mins,
If using prawns add them to heat through, for chicken add strip sand leave the chicken to poach gently for 5 minutes or until it is cooked through
Serve in small bowls or cups.

Thai minced chicken salad ( Larb Gai )

2012-02-20T01:57:00.000-08:00

Ingredients

2 lemongrass
4 (kaffir if you can get them) lime leaves ,
2 red chillies , deseeded
3 garlic cloves
fingertip-length piece fresh ginger
4 skinless chicken breasts
1 table spoon vegetable oil
1 tea spoon chilli powder or ground dry chili
50ml Thai fish sauce
1 red onion , chopped
3 limes (zested and one juiced) (yes lime juice is not allowed officially but what the heck)
handful each mint , basil and coriander leaves, roughly chopped

Method

Roughly chop the lemongrass, lime leaves, red chillies, garlic and ginger, then throw them all into a processor until everything is very finely chopped together. Mince the chicken breasts into tiny pieces.
Heat a wok over a high heat spray with cooking spray.
Add mixture and stir-fry briefly before adding the minced chicken and the chilli. Stir-fry the chicken for 4 mins then add the fish sauce. Turn down the heat a little and simmer for another 4 mins, then add the chopped red onion and cook for another min.
Remove from the heat, pour over the lime zest and juice and toss in the herbs. Serve with salad on a veg and protein day

Dukan Meatloaf

2012-02-19T02:00:00.000-08:00

Ingedients

1 jalapeno pepper, roasted, seeded and chopped
1 lb/450g ground beef
2 eggs
1/4 cup oat bran
salt and pepper
small can tomato paste
2 table spoons sugar alternative
2 table spoons Worcestershire sauce
2 garlic cloves, crushed
some onion (how much depends on taste), finely chopped
1 table spoon of your favourite (hot) sauce or chipotle
1 table spoon cornstarch
salt and pepper to taste

Method

Mix all ingredients. Place into a loaf pan sprayed with a bit of cooking spray. Top with some barbecue sauce. Bake at 350 F /180C for 40-50 minutes

Best Dukan cheesecake

2012-02-17T02:02:00.000-08:00

Ingredients:

2 eggs- separated
4 heaped tbsp fromage blanc*
200 grams low fat ricotta or cottage cheese
300 gms fat free spreadable cream cheese**
2 tbsp cornflour
½ cup canderel or splenda powder
Finely grated zest 1 lemon

Method

Preheat oven to 160 C (320F). Combine all ingredients except egg whites in a large mixing bowl and beat with an electric blender until smooth, thick and silky in appearance. If using cottage cheese, beat mixture until the texture smoothes out. In a separate bowl, beat egg whites until stiff, then beat in corn flour. Slowly fold in egg white mixture to large bowl until combined. Transfer mixture to a ceramic baking dish (as pictured or similar) and bake for approximately 40 minutes or until risen and golden brown. Allow to cool completely in fridge before serving.

alternatives
* 0% natural or Greek yoghurt
** Philadelphia Fat Free Cream Cheese

Chicken Kebabs or wings

2012-02-15T02:04:00.000-08:00

Ingredients: (serves 2)

50ml (2floz) soy sauce
3 cloves of garlic sliced thin
1-2 tablespoons of sweatner
3 tablespoons of Chinese 5 spice powder
Some chopped ginger
Pinch of salt and pepper
1/4 of chick stock cube
Paprika powder
8 Chicken Wings with skins removed

Method

Place all ingredients into a bowl and leave the chicken wings and contents to marinate for around 3-4 hours, however over night would be ideally.

Try and turn them a few times during the process.

Once ready place into a oven proof tin and cook under the grill for around 12 minutes, or until you can hear the sizzle from the chicken.

Turn them over nd cook for a further 8 minutes or until nice and brown.

They are now ready to eat.

Thai beef stew

2012-02-13T02:31:00.000-08:00

Ingredients

Curry paste:

6 dried chiles, stemmed, seeded
1/2 teaspoon salt
1 lemongrass stalk, bottom bit only, Skin removed cut into small pieces
2 tablespoons sliced peeled fresh galangal
2 tablespoons sliced peeled fresh turmeric
1/2 cup chopped shallots
1/4 cup halved garlic cloves
1 tablespoon Thai shrimp paste or Trassi

Stew:

2 pounds trimmed beef cut into small cubes
3 tablespoons soy sauce, preferably Thai thin soy sauce
2 tablespoons ground dried Thai chiles
9 cups beef broth, preferably low-salt
1 cup halved shallots
3 medium carrots, peeled, halved lengthwise, cut crosswise into 1/4 inch thick half-moons (about 1 cup)
6 fresh or frozen kaffir lime leaves
Chopped fresh cilantro
Thinly sliced Thai basil

Preparation

For curry paste:
In a mortar, pound chiles and salt with a pestle until pulverized, about 5 minutes. Add ingredients one by one in order listed, fully pulverizing each before adding the next, about 15 minutes total. DO AHEAD: Can be made 1 week ahead; cover and chill.

For stew:
Combine curry paste, beef, soy sauce, and ground dried chiles in a pot; stir to evenly coat beef. Cook, stirring occasionally, over medium heat for 5 minutes. Add broth and bring to a boil. Cover, reduce heat to medium-low, and simmer, stirring occasionally, until beef is tender but not falling apart, 2–2 1/2 hours.

Stir in shallots, carrots, and lime leaves. Simmer until vegetables are just tender, about 10 minutes. If broth is too salty, add water a few tablespoonfuls at a time.

Garnish with cilantro and basil.